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Old 02-29-2008, 02:37 PM   #1
Gavin Harrison
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SS yay

Just went back to Crossfit after a 6-ish week SS round to help with strength. My goal / reason for doing SS was to do the WODs with the written weights, and not have to take as many as long of breaks during heavy lifts.

I'm 6' tall and before SS I weighed 157ish and after I was 167ish, +10# body weight

I bench pressed body weight for the first time ever, and increased all the SS lifts quite a bit. Today, I did the 7 rounds of 10 x 95# SDHP and Dips with the prescribed weight on the SDHPs. Before today, I've never done this, always using somewhere between 65-85#. Completed the workout in about 19:10, not a great time, but not terrible.. I don't know if it's faster than before or not, but I was happy that I could do the weight without too much problem.

More happy fun times to come!
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Old 03-01-2008, 05:20 AM   #2
Ariff Saufi
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Re: SS yay

what was your previous 1RM and 5RM for all the SS lifts? and what does it look like post SS?

care to share?
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Old 03-01-2008, 07:39 AM   #3
Gavin Harrison
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Re: SS yay

For the squat that's hard to say, I'd never really done real squats until starting SS. My highest 1RM 1/2 squat previously was about 235, my real squat 5RM is about 205 or maybe a little higher. My previous 1RM DL was 265, my current 5RM DL is 245. Previous highest bench press was 135, current 1RM is 165-170 (first time BPing body weight ), 5RM is 150. Old press 1RM 95, press 5RM(ish) is 100-105 (I didn't stall on this one when I stopped SS).

I think it worked out pretty well for me, but at this point as long as I can do the WOD with prescribed weights, I'm happy
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Old 03-01-2008, 07:41 AM   #4
Gavin Harrison
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Re: SS yay

Ack.. tripple post? O_o

Last edited by Gavin Harrison : 03-01-2008 at 07:47 AM.
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Old 03-01-2008, 07:43 AM   #5
Gavin Harrison
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Re: SS yay

Ack.. tripple post? o_O

Last edited by Gavin Harrison : 03-01-2008 at 07:47 AM.
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Old 03-01-2008, 08:38 AM   #6
Ariff Saufi
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Re: SS yay

nice job Gavin.

no numbers for C&J ? thought thats part of SS too.


man i cant wait to get my SS book. Amazon.com is slow with the delivery.. LOL
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Old 03-01-2008, 11:07 AM   #7
Jake Di Vita
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Re: SS yay

Power clean - not C&J.
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Old 03-01-2008, 03:18 PM   #8
Ariff Saufi
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Re: SS yay

sorry, posted the last one nearly at midnight (on a weekend night!).. meant to type out power cleans but somehow C&J came to mind.

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Old 03-01-2008, 11:38 PM   #9
Gavin Harrison
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Re: SS yay

I don't remember exactly where I started on Power Cleans before SS or after, it's written down in a notebook somewhere. Not as notable as the squat/DL/bench progress.. I'd been doing a lot of cleans/snatches prior to SS, not as much heavy slow lifts.
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Old 03-06-2008, 08:14 PM   #10
Aaron Shaffer
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Re: SS yay

Great work Gavin. It's good to see others get similar results on SS
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